The American Academy of Orthopedic Surgeons recommends that you spend at least 10 minutes a day performing exercises if you suffer from lower back pain. Regardless of how painful it is, lower back pain can slowly wear on you. If left untreated, your lower back pain can become more debilitating over time. For this reason, with the consultation of your doctor, you should use this exercise routine to minimize or eliminate your lower back pain.
1. Bend Your Knees
Before laying down, place a towel and a chair nearby you. You will need these for later exercises. Lay on your back with your legs straightened and both of your feet together. Your heels should be resting on the ground. Then, pull one of your feet toward your buttocks while bending your knee. Return your foot to the starting position and repeat the same step with your other foot.
2. Arch Your Back
Continue lying on your back and adjust your feet so they are flat on the floor. Bend your knees and arch your back. Hold this pose for a few seconds and then relax to the floor.
3. Twist Your Body
Remain on your back with your feet flat on the floor and your knees bent. Keep your shoulders on the ground throughout this exercise and spread your arms out to form a T. Twist your body and place your knees to one side of your body. Hold this position for a few seconds and then place your knees on the other side of your body.
4. Grab a Towel
Return to the starting position on your back and raise and bend your knee. Bring it to your chest. Place a rolled-up towel over the ball of your foot while holding each end of the towel with a different hand. Straighten your leg gradually toward the ceiling while pulling your towel toward you to provide resistance. Hold this for five minutes and then repeat the exercise with your other leg.
5. Get On Your Hands and Knees
Flip over and push yourself up onto your hands and knees, as if you will be crawling. Allow your abdomen to sag toward the floor. Then, lift your abdomen up by arching your back.
6. Sit On a Chair
Sit down in the chair and cross one leg over the other. Turn your body the same direction as the leg you crossed over the other one. Then, repeat this step on your other side.
While performing your exercises, if you experience any pain, you should stop and see your primary care physician. He or she might need to refer you to a lower back specialist like Dr Rick J Jaminet PC.
